TDEE Hesaplayici
TDEE (Gunluk Toplam Enerji Harcamasi), gun icinde yaktiginiz kalori miktaridir. Bilgilerinizi girin; Mifflin-St Jeor denklemiyle hesaplanan koruma kalorilerinizi, yag yakma ve kutle artisi hedeflerinizi alin.
Sonuclariniz
| Agresif yag kaybi | 2259 kcal/gun |
| Yag kaybi | 2459 kcal/gun |
| Koruma | 2759 kcal/gun |
| Temiz kutle artisi | 3009 kcal/gun |
| Kutle artisi | 3259 kcal/gun |
Nasil calisir
- 1BMR degerinizi (dinlenme halinde yakilan kalori) cogu insan icin en dogru formul olan Mifflin-St Jeor denklemiyle hesapliyoruz.
- 2BMR degeriniz, TDEE'yi bulmak icin bir aktivite katsayisiyla (hareketsiz icin 1.2, sporcular icin 1.9'a kadar) carpilir.
- 3TDEE'den pratik hedefler cikariyoruz: yag yakmak icin 300-500 kcal acik, koruma ya da kas yapmak icin 250-500 kcal fazla.
Sikca sorulan sorular
TDEE nedir?
TDEE, dinlenme metabolizmaniz, sindirim, gunluk hareket ve egzersiz dahil olmak uzere gun icinde yaktiginiz toplam kalori sayisidir. Kilonuzu korumak icin etrafinda yemeniz gereken sayidir.
TDEE hesaplayici ne kadar dogru?
Mifflin-St Jeor tahmini cogu kisi icin yaklasik yuzde 10 hata payi icindedir. Bunu bir baslangic noktasi olarak kullanin, sonra 2-3 hafta boyunca gercek kilo degisimine gore ayarlayin.
Yag yakmak icin TDEE'nin ne kadar altinda kalmaliyim?
Gunde 300-500 kalorilik bir acik ideal noktadir: ilerleme gormek icin yeterince hizli, kasi korumak icin yeterince olculu. Bu, haftada yaklasik 0.25-0.5 kg yag kaybi demektir.
Using the result
What the numbers are
An estimate for an average person with your stats. Formulas like Mifflin-St Jeor are accurate to roughly plus or minus ten percent for most people, which is close enough to start and never close enough to argue with the scale.
How to use them
Eat at the calculated intake for two to three weeks and weigh yourself consistently. If the trend is not moving the way you want, adjust the intake by a few hundred calories rather than recalculating from scratch.
When to stop guessing
If you have been adjusting for months without progress, the missing piece is usually programming and accountability rather than a better number. That is what a coach on Trainera does.
What this calculator cannot know
Every formula here works from height, weight, age, sex and activity, which is most of the picture and not all of it. It does not know your training history, your medication, your thyroid, how well you sleep, how much you actually move outside training, or how honestly you log food. Treat the output as a starting estimate: pregnant and breastfeeding women, children, competitive athletes at very low body fat and anyone managing a medical condition should get a number from a doctor or dietitian instead of from a form. Nothing here is medical advice.
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